HWS 332 Lecture Notes - Lecture 8: Hydrogenation, Linseed Oil, Essential Fatty Acid

• School: Binghamton University
• Department: Health and Wellness St
• Course: HWS 332
• Professor: Sarah Thompson

Document Summary

Children under 2 years of age: 30 -50% of total calories from fat. Whole milk for children under age 2. Reduced fat milk can b eintroduced after the age of 2 in most cases. Anyone over the age of 2 is 23-35% Eat mostly monounsaturated: 10-12% of tota calories, good sources: olive, olive oil, canola oil, avocados. Eat some polyunsaturated (omega- 3 and omega- 6: 10% of total calories, eat mostly omega-3, good sources: cold water fish like salmon, tuna, mackerel, chia seeds, flaxseeds, walnuts. Least saturated: no more than 7% to lower risk of heart disease. Avoid trans fat: look for the ingredient partially hydrogenated vegetable oil or hydrogenated vegetable oil. Need 1-2% of total kcal from essential fats: = 1 tbsp of plant oil per day. Most americans get plenty of omega 6. Most americans need more omega 3: need to work toward a ratio of 4:1, some research suggests a 1:1 ratio of omega-6 to omega-3.